45 madigiri Back Extension

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae

Ukuxhumana kwe 45 madigiri Back Extension

Madigiri 45 Back Extension ndi masewera olimbitsa thupi omwe amayang'ana m'munsi kumbuyo, komanso amaphatikiza ma glutes ndi hamstrings. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu ndi kusinthasintha kwake. Zochita zolimbitsa thupizi ndizopindulitsa pakuwongolera kaimidwe, kuchepetsa ululu wammbuyo, komanso kulimbitsa mphamvu yakumbuyo ndi kukhazikika, ndikupangitsa kukhala kofunikira kuwonjezera pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi 45 madigiri Back Extension

• Tembenuzani mikono yanu pachifuwa chanu kapena ikani manja anu kumbuyo kwa mutu wanu, kukhala ndi khosi lolunjika komanso lopanda ndale.
• Pang'onopang'ono tsitsani thupi lanu lakumtunda mpaka pansi mpaka mutafika pamtunda wa madigiri 90 ndi miyendo yanu, kuonetsetsa kuti mukuwerama m'chiuno osati m'chiuno.
• Imani pang'onopang'ono pansi pa kayendetsedwe kake, kenaka mukweze thupi lanu pang'onopang'ono powonjezera chiuno mpaka mutabwerera kumalo oyambira.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake panthawi yonse yochita masewera olimbitsa thupi, ndipo pewani kupititsa patsogolo msana wanu pamwamba pa kayendetsedwe kake.

Izinto zokwenza 45 madigiri Back Extension

• Mayendedwe Olamuliridwa: Pewani mayendedwe onjenjemera kapena othamanga. M'malo mwake, chitani masewerawa pang'onopang'ono, molamulidwa. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimawonjezera mphamvu ya masewera olimbitsa thupi pogwiritsa ntchito minofu yanu panthawi yonseyi.
• Kaimidwe Koyenera: Sungani msana wanu mowongoka ndipo pewani kuzungulira mapewa anu kapena kubweza msana wanu mopambanitsa. Izi ndizofunikira kuti tipewe kuvulala ndikuwonetsetsa kuti minofu yoyenera ikuyang'aniridwa.
• Njira Yopumira: Pumirani pamene mukutsitsa thupi lanu ndikupuma pamene mukukweza thupi lanu. Izi zidzakuthandizani kuti mukhale ndi kamvekedwe kokhazikika komanso kuti musamagwire mpweya wanu, zomwe zingawonjezere kuthamanga kwa magazi.
• Osachulukitsa: Pewani chiyeso cha hyperextend kumbuyo kwanu

45 madigiri Back Extension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda 45 madigiri Back Extension?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a 45 Back Extension. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kapena kusalemera konse, ndikuyang'ana mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri yemwe akukutsogolerani kuti mutsimikizire kuti mukuchita bwino. Komanso, m'pofunika kumvetsera thupi lanu osati kukankhira mwamphamvu ngati simukupeza bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo 45 madigiri Back Extension?

• Mlendo Mmodzi wa 45-Degree Back Extension: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mwendo umodzi wotambasula, womwe ungathandize kulunjika mbali iliyonse ya m'munsi kumbuyo payekha.
• 45-Degree Back Extension ndi Twist: Kusiyanaku kumaphatikizapo kupotoza torso yanu kumbali imodzi pamwamba pa kayendetsedwe kake, zomwe zingathandize kugwirizanitsa ma obliques ndi minofu ina yaikulu.
• 45-Degree Back Extension ndi Resistance Bands: Kusiyanaku kumaphatikizapo kulumikiza gulu lotsutsa pamakina ndi thupi lanu, zomwe zingathe kuwonjezera kukana kosiyana ndi masewerawo.
• 45-Degree Back Extension with Hold: Kusiyanaku kumaphatikizapo kugwira malo apamwamba a masewera olimbitsa thupi kwa masekondi angapo, zomwe zingathandize kuwonjezera nthawi pansi pa kupsinjika maganizo ndi kuyambitsa minofu.

Izinto zokufunda ezishisa ezivumelekile 45 madigiri Back Extension?

• Mapulani amatha kupititsa patsogolo ubwino wa 45 madigiri Back Extensions mwa kulimbikitsa minofu yapakati, yomwe imathandiza kukhalabe ndi mawonekedwe oyenera komanso oyenerera panthawi yolimbitsa thupi.
• Mabwalo a Glute amathanso kuthandizira madigiri a 45 Back Extensions chifukwa amayang'ana m'munsi kumbuyo ndi glutes, mofanana ndi zowonjezera kumbuyo, ndipo angathandize kupititsa patsogolo kayendetsedwe ka chiuno ndi kukhazikika, zomwe ndizofunika kwambiri kuti ziwonjezere bwino.